WOD - Sunday, 16th October, 2011 - Rest

Don't do this today... :)

WOD - Saturday, 15th October, 2011.

For time -

Run 1600m

40 x Toes to Bar/Knee raises

30 x Overhead Squats 60/40kg

20 x Deadlift 60/40kg

10 x Squat Cleans 60/40kg

Run 400m

Squats Cleans

WOD - Friday, 14th October

Back Squat

5 - 5 - 3 - 3 - 1

Rest, then -

For time, complete 3 rounds of -

15 x Sumo Dead Lift High Pull 40/30kg

15 x Walking Lunge steps 

Run 200m

20 x Push Ups

Back Squat

Sumo Deadlift High Pulls

WOD - Thursday, 13th October, 2011

 For best rep score total for all of the below work-

3 minutes of Power Cleans 40/30kg

3 minutes of Kettlebell Swings 24/16

3 minutes of Push Press 40/30kg

3 minutes of Pull Ups/Inverted Rows

3 minutes of Burpees

Power Clean

Push Press

Kettlebell swings

WOD - Wednesday, 12th October, 2011

Deadlift 

3 - 3 - 3 - 3 - 3

Rest, then -

For time, 21 - 15 - 9

Thrusters 40/30kg

Sit Ups

Thruster

WOD - Tuesday, 11th October, 2011

For Reps and Time -

Tabata Squats - Bottom to Bottom (Interval with lowest rep counts as score)

Run 1600m

Rest, then -

For time - 5 rounds of -

35 x Double unders/105 x single skips

Sprint 200m

WOD - Monday, 10th October, 2011

"Max Box Jump"

You have 5 attempts to find out you highest box jump

Rest, then -

For time 5 rds of -

6 x shoulder to overhead (push press or push jerk) 70/40kg

10 x Burpees

6 x shoulder to overhead (push press or push jerk) 70/40kg

10 x Box Jump